30 min DUMBBELL STRENGTH x PILATES WORKOUT | Full Body | Warm Up + Cool Down

how's it going everyone we're about to do a 30-minute dumbbell sculpt workout with a splash of Pilates inspired movements working the full body today I'll be using two 8 lb dumbbells but of course use whatever weights suit you best we'll have intervals of 45 seconds on and 15 seconds off during the workout so have your equipment handy and get ready to feel the [Music] burn all right getting into our warmup today reach over we have side Bend then come back up alternate sides here we [Music] [Music] go into wrist circles warm up those wrists good switch directions all right knee circle into a squat good Circle that knee up and over squatting [Music] low [Music] all right come to the floor onto all fours right hand becomes comes behind the head here open up then close here we go open then drawing that elbow towards your [Music] wrist switch sides left hand behind the head open [Music] close [Music] come into a plank then push back good control it find that core activation [Music] good [Music] all right your warmup is complete today grab one dumbbell for our first move come onto the left elbow and we have clamshell then extend good to modify do it without the dumbbell or just with the hips down here we go good working those obliques and working the gluts as well good shoulders [Music] [Music] down Stitch the dumbbell for now and we have pulses 1 2 3 4 then float forward 1 2 3 4 float back let's [Music] go [Music] good breathe through it good we're starting off strong for this workout getting straight into it all right switching sides bring one dumbbell with you repeat those two moves we've got our clamshell and [Music] extension here we [Music] go [Music] good using your breath exhale to lift inhale to lower [Music] good get rid of that dumbbell and we're going into our pulses 1 2 3 4 float forward back 1 2 3 4 float back back to Center here we [Music] go [Music] he good almost done okay come on to your back find a bridge position reach the arms overhead then lift the hips knees open close good lift knees open close squeeze the glutes [Music] [Music] good [Music] next move we have four pulses 1 2 3 4 then heel tap forward heel tap [Music] forward let's go one 2 3 4 top tap good squeeze drop those ribs [Music] down [Music] all right stand up gather your dumbbells and we have curl press forward extend curl press forward extend here we go work the biceps good only curling part way before we do that extension there [Music] [Music] things we didn't mean [Music] all right step those feet into a wide second you're turning out from the hips push the knees back squat down Hammer curl come back [Music] up here we go keeping that body upright good nice and long through your back and out the top of the head good let's get lower sink it [Music] down [Music] good ditch the weights for this next movement and we have squat down reach forward heel lift extend squat heel lift extend lifting one heel that's optional let's [Music] go good to intensify let's just lift part way good instead of extending all the [Music] way good really starting to feel the burn in those [Music] quads all right grab those embl again and we have a bent arm lateral raise with a knee lift then press forward lift press forward good here we go stand tall lift press with dumbbells together lift press those dumbbells towards one [Music] another good lift those [Music] elbows okay Squat and then two narrow shoulder press right [Music] there let's go down and press hold the core [Music] all right drop the dumbbells down let's come to the floor find a plank position here extend the right leg up then cross that knee over to the opposite elbow two times on one side then two times on the other side lifting that left leg cross [Music] knee good close up those ribs beautiful Engage The Core drawing that knee [Music] in okay find a seated position here and let's work the core some more two leg lifts then you're going to lean back two leg lifts here we go try and keep that body upright Lean Back lift lift good work the low core working into the hip flexors [Music] good [Music] come on to your back and we have crunch then inner ankle reach crunch reach for that inner [Music] ankle let's go crunch lift and hold reach good try and lift up to the sky [Music] [Music] [Music] [Music] right Arms by your side we have slow leg lowers leg lower hold and bring it in extend pressing that low back into the ground close the ribs let's go breathing in up [Music] good let's add a bonus for the last few seconds of the move hold down beat those legs good breathing almost there okay one AB movement left let's pull the knee into the chest extend one leg then extend the other leg good head can be down or up for a challenge [Music] there let's go knee pulls good give that knee a hug [Music] so close lift up higher and stand on up grab both of your dumbbells and we have two tricep extensions you're leaning forward flat back then bring the body upright for a curtsy stepping diagonally across let's go lean forward elbows back to there curtsy good would you love me better if I go my home I [Music] know [Music] all right continuing with the triceps bring those dumbbells together and we have pulse then full tricep extension pulse then full okay pulse full rep let's go elbows are staying about shoulder [Music] [Music] width [Music] chop one dumbbell and we have uh right leg forward left leg back reach forward draw the knee in two here and then two up [Music] right good then Lean Forward find that position bring it up right crunch good long [Music] line okay Next Movement you're sticking with that right leg forward and we have lunge back extend and cross so you're chopping it across to the right good finding that split squat down lift chop it [Music] [Music] w [Music] all right switch sides your left leg is forward and we have our knee crunches two leaning forward two [Music] upright here we [Music] go [Music] [Music] hold [Music] all right left left leg forward for our lunge back extend Down chop here we go good chop Engage The Core [Music] [Music] [Music] to [Music] grab both of your dumbbells and come to the floor we're going to lean back Palms are facing up for alternating bicep curl work the core work those biceps exhale inhale good lean back [Music] good shoulders down open [Music] [Music] chest come to the floor on your back here and we have press crunch press Crunch and then sit up all the way double [Music] press let's [Music] go [Music] [Music] get rid of the dumbbells all right come on two hands and knees extend the right leg here and we have two push-ups forward then two leg lifts let's go hands are about shoulder width narrow pushup here good that foot can be down or you can keep it lifted for the push-ups to add intensity [Music] there good hold that core in lift lift good this move is tough do the best you [Music] can good after this we're going to remove The Brak and we have a bonus 30 seconds of pulses Bend through the knee Flex the foot pulse let's go little surprise for you good lifting that heel up good to lift it 10 seconds left [Music] and switch sides so now your left leg is extending we have our two push-ups two legs lifts keep that foot down for the push-ups or keep it [Music] lifted good elbows graze past the side body here good think of a leaning forward for that pushup [Music] up good shoulders away from the ears good almost time for that bonus [Music] round good bend the knee Flex it pulses up good almost there all right this is your final move right here we have low plank hold it alternating knee tapso finish strong let's go knee Toops [Music] hey good pushing away from the floor deep breaths we almost done this [Music] workout [Music] workout complete let's pull down Sit those hips back into child's pose good forehead down breathe it out good come on to your belly arms in a t position Palms down lift that left knee and twist good draw that knee to the sky you're going to feel a stretch through the front of your right shoulder there through the [Music] chest good switch sides right knee comes up [Music] twist push on up onto hands and knees and we have cat Cow scoop through the belly drop the head drop the belly lift the Gaze good exhale to scoop inhale lift good tuck the toes shift the weight back make your way into a forward fold feeter about hip width here soften through the [Music] knees good option to Bend one knee bend the other switch and [Music] switch good bend both knees and roll on up good bring it back to Center two final breaths together inhale reach up exhale inhale reach up exhale good amazing work today you did it all right if you felt the burn then hit the like button subscribe to my channel and let me know if you'd like to see more workouts combining dumbbell strength and a splash of Pilates I added a few extra challenging movements in this one so let me know in the comments down below how am for you see you in the next one

Channel: fitbymik

Views: 230,593

Keywords: fitbymik, at home workout, quick at home workout, follow along workouts, talking workout, workout with warm up and cool down, full body strength, full body sculpt, full body workout, full body sculpt workout, strength workout, dumbbell workout, full body dumbbell, total body workout, workout with dumbbells, modifications provided, strengthening workout, 8 LB dumbbells, pilates, pilates with weights, pilates with dumbbells, 30 min workout, 30 minute workout

Id: 9r34-4spF08

Length: 34min 3sec (2043 seconds)

Published: Thu Oct 05 2023